An effective set of weight loss exercises in the abdomen and sides.

5 June 2025

Weight loss for many is a difficult task that requires huge costs of time and strong will.However, for almost all weight loss, weight loss in the abdomen is the biggest difficulty.When a person successfully reduces weight, it seems that fat goes from everywhere, but not from the sides.Consider the exercises that will help remove the stomach at home.

Is it possible to quickly remove excess weight from the abdomen and sides at home?

Some seem to be an impossible task, it is necessary to attract many specialists: nutritionist, coach, massage therapist;Buy expensive food courses and training plans.In fact, if the problem is not in any illness, you can only deal with weight loss by making certain efforts and using the knowledge we will give you today.For effective weight loss at home, for the formation of a narrow waist and flat belly, the best option will be a combination of aerobic and anaerobic loads, that is, it is necessary to alternate strength and cardio training.In addition, 1-2 times a week, it makes sense to purposefully pump your abdominal muscles.This way, home training for weight loss should look like something like that:

2 times a week cardio training
2 times a week of electricity training
1-2 times a week of pumping the press (separately or in complex both of power training and cardio)

And what exercises are included in these types of training and how to perform them, we will describe in detail.

Effective Complex of Gymnastic Exercises for Weight Loss and Side

Let's start by pressing the press.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even known and long -visual exercises produce a good result if you do them regularly and watch the right technique.

Teaching technique

Repeat 20-25 times.3-4 approaches will be sufficient.The rise of the body lying on the back (for women and men) raises the case is an excellent exercise for the development and strengthening of the muscles of the rectus of the press.Technique Exercise:

We lie on your back.
We bend our legs in the knees and place the shoulders on the width.The legs do not need to be torn from the floor during the exercise (this often happens as the legs serve as a counterweight and "try to help you become"), so you can correct them immediately: slip under the couch, ask someone to hold, etc.
We put our hands behind our heads or cross our chest.If you are a newcomer, your hands can be stretched behind your head and when you climb forward.
Please note: you do not need to press your head or neck with your hands.
The back is tightly pressed against the surface.Minimize the natural deviation in the lower back.
Take a deep breath and exhale with a round back, lift your body.
At the top, you should exhale as much as possible, strain the muscles of the press and stay for 2-3 seconds.
Then, inspiration, we get off and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the muscles of the press quickly adapt to any load and this exercise should be performed in combination with others or periodically replaced.Of course, for a beginner, this exercise is a number of difficulties, so you can replace it with a few simple options.

Lifting legs lies (suitable for warm -up)

For example, twisting or lifting the case may be alternated by lifting the legs.This exercise allows you to pump the lower part of the muscle of the rectus of the abdomen.All leg lifting exercises will always be more difficult to press than twisting or lifting the upper body of the body technique:

We lie on your back.The legs are elongated.Hands on the case.
When he lifts his legs, very often, he tries to take his back so that to minimize this phenomenon, place your hands under your ass and keep them there during the whole exercise.
We take a deep breath and exhale the legs from the floor.
We lift our legs to the perpendicular with the floor, hold this position for a few seconds, and start slowly, feeling the muscles of the abdomen, lowering our legs.
At the bottom point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, so it makes sense to make a single lift of the legs.With exhalation, lift one leg to the angle at 45-60 degrees, stay and slowly lower it.When the first leg touches the floor, you can lift the second.Do not confuse this exercise with the reverse twist.When we lift our feet, as we described above, we finish the exercise from the perpendicular position of the legs to the floor.In the opposite twist at the upper point, it is necessary to tear the ass from the floor and slightly wrap the lower body.

Exercise for the "Lokot-Kolon" press

There are two options for this exercise in the area of the examined muscles: the rectus and the inclined muscles of the press.As well as several options with different difficulty.Technique Exercise:

We lie on your back.
We take our hands behind our heads.
The legs can be in one of the four positions: to be bent on the knees and to stand on the floor or to be extended to lie on the floor (light);lies on a hill (light);Or they can be kept in the air (complex).
The purpose of this exercise is to reach the knees with elbows.
We do both twisting both the box and the legs, that is, we strive to connect them in the middle.
If we work with straight muscles, then our task is to touch both elbows on both knees
Exercise for the muscles of the rectus of the press
If we want to make the sloping muscles, then we need to connect to the opposite elbow and knee.
When we make the oblique and the dental muscles of the press, it is necessary to touch the opposite elbow and knee
If the legs lie on the hill, then we turn to a larger extent to drive the upper body, the lower part is fixed, so the exercise is light and suitable for beginners.
It is also an option of light when you lift your feet and place them on the floor again.
The most difficult option is when your feet are twisted with your body, that is, you pull them toward you and then straighten them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 approaches will be sufficient.

Bar - classic and side

The exercise of the bar, according to research, is one of the ten best press exercises. In addition, for inclined abdominal muscles, it is most effective.There are many options for the bar.We will look at two classic species - this is a classic bar and side.Both exercises can be done in dynamics.For example, tighten your legs to your chest, raise your arm, legs, jump, etc.

Classic bar.The tape can be executed in three ways from the simplest to the most difficult:

On his arms outstretched.Starting overtaken hands is a great option for beginners
Of the forearms.It is a little more difficult to hold the right to the right in the elbow bar, so it is better to make the equipment in the bar on outstretched arms
Of the palms (Dandasan's chatters).This posture is borrowed from yoga.This is a complicated option that is not always able to even fulfill it correctly

Technique Exercise:

We lie on the stomach.This is the starting position from which you have to stand in the bar posture.But if you find it very difficult, you can immediately stand at the bar from a comfortable position.
The legs lie straight.
Place your feet on the socks.The closer the legs are, the more difficult it is to perform the exercise.
We rely on either your elbows or the palm of your hand.
We take a breath and squeeze with exhalation to the required bar option.
In this position, you should stay from 20 seconds to a few minutes.It all depends on your preparation.
It is important to monitor the body.Regardless of the bar in which you stand, the whole body should be a uniform line: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
Don't forget to breathe.Breathing should be even and calm.At least that should strive.

Sidebar

This exercise can also be performed:

On an outstretched hand.Sidebar of the outstretched arm
Of the forearm.Sideline

Technique Exercise:

Lie on the side.
A more complicated option is when one leg lies on the other, but this method can seem very difficult for a beginner, so you can put your feet nearby.
We rise to the elbow or to his outstretched hand, helping with the second hand.
Take a breath and tear your body off the floor with exhalation.You should only hold the foot (or two) and the supporting arm: neither the case, neither the pelvis, nor the feet have to contact the floor.
You should also ensure that the body is a straight line.
The supporting hand must be strictly under the shoulder.
We are holding up in this position for the required time - also from 20 seconds to a few minutes - and we change the country.

The strip exercise begins to be performed at a minimum possible time and every time they increase time, adding 5-10 seconds.That way, if you do this exercise regularly, then in a month you will easily reach a few minutes.The abdominal muscles quickly get used to the loads, so you should strive to include different exercise options, alternate and replace them in training, after which you can achieve more efficiency.

Cardio-improvement that should be done for weight loss

Cardio workout is a complex of exercise or one exercise for which our body requires a large amount of oxygen, so that heart rate and breathing increase.Cardio loads very well train the cardiovascular system and also effectively help to lose weight.Cardio loads include:

run
Jumping rope
Bike or wheel or exercise
Running down the stairs
Various jumps and exercises with jumps ("stars", girass, shouts, etc.)
skiing
Various active sports games

At home, you can also take some of these types of activities and use for weight loss.

Trunk

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.After an hour of intensive training you can burn from 600 to 1000 kcal.The number of calories burned depends on your willingness, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because probably everything has been familiar with him since childhood.However, there are our nuances that we would like to note.

The length of the rope should be comfortable for you, otherwise successful training will not work.If you stand in the middle of the rope, then its handles should reach your chest.
We take a jump rope, take our hands from the hips at a distance of 20 cm and begin to rotate.
Hands must be fully involved in the work, not only brushes, otherwise you will overeat very quickly.
We jump on socks, not the heels.
Choose a comfortable shock -a fucking shoe or a shock -coated coating and better, as well as this will maintain the health of your joints.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain good shape.In addition, you can experiment with different jump options.Not only will this diversify the training, but it will also make it more intensive.We suggest watching a video with a selection of different rope exercises.

Running at the place of the house

Performances serve as a great option for cardio load, helping to involve all the muscles of the body in the work, but for one reason or another, running on the street is impossible.In this case, you can try to run in a place that is easy to do at home.Running on the spot can become an analogue of street slopes or along the path, if you work at an intense pace, such training has many advantages:

It doesn't matter for the season and weather conditions
No need to choose special and buy clothes
Less opportunity to wound

In a word you can do anywhere.But, of course, there is one very unpleasant drawback - running on the spot in some aspects is less effective if you compare it to running on the street on the cross terrain.Why?

Without horizontal movement
There is no resistance to weather conditions
There are no natural changes in the landscape (lifts, descents, stone surface, sand, etc.))

And for many, this lesson will be quite boring.It is difficult to run on the spot for 20-25 minutes.

How do I solve these two problems?How to run a place more efficient and interesting activity?You can use music or television for distraction that will diversify training.You can not only watch your favorite series, but also burn 200-300 kcal per series.To do intense training, you need to alternate different work opportunities: at a slow pace, with a maximum speed, lift your knees high, pull one knee to your chest and more.Constant load changes will not allow the body to adapt and work in saving mode.

Training a motor for exercise

The exercise bike is present in every fitness and is also often bought for homework.First, it is small, you can choose a simulator even for a small apartment;Second, it has an affordable price.Many people who want to lose weight have a question: what is more efficient - running or an exercise motor.It depends on many different parameters: the initial weight of the participants, the age, the level of physical education, the level of loading of the simulator or the working conditions, the intensity.But in one way or another, there is an opinion that running is much higher than burning fat on a bicycle or an exercise motor.If you maintain a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which can be equivalent per hour jogging.To achieve good weight loss results, especially when it comes to the problem area of the abdomen, you must be patient.It is often the case that a person eats properly and regularly engaged, losing weight, but the stomach goes slowly.This is sometimes due to the fact that visceral fat accumulates there (unlike subcutaneous ones, it is deeper and wraps the internal organs) and it is not easy to get rid of it.Nevertheless, this is not impossible, although you have to spend a little more time and effort.